Session 7: Journaling for Flow

The home practice

Open Space for Sharing

Introduce the next part of the session, which will focus on the psychology of flow.

If it feels appropriate for the group, invite them to stand, shake, and break state to refresh their focus.

Frame this session as an exploration of Journaling for Flow by Sarah Gregg, highlighting how journaling can be used as an integration tool to apply new conscious awareness in everyday life.

Outline the session’s objectives:

1. Understand how beliefs we hold as “facts”; can inhibit flow.

2. Learn how attention shapes our experiences and consciousness.

3. Practice scripting and using the Flow Journal System to integrate course learning into daily life.

Explain that resistance is part of the experience of flow. As we move closer to our authentic selves, we often encounter survival mechanisms that, while protective, can now inhibit our flow.

Approach this topic with warmth and compassion, and if comfortable, share a personal story tcreate an open, vulnerable atmosphere.

Introduce the concept of being a ‘symphony of selves’ —we are a collection of parts that shape who we are. Reference the journey to the present and explore how past experiences have influenced these parts, such as the “people pleaser”; “perfectionist”; or “self-critic.” Emphasize that every behavior has a positive intention, setting a tone of openness and compassion.

Ask participants to imagine a heart held in their hands—a heart that begins whole but, over time, develops armor for protection. This armor serves a purpose; it keeps us safe and helps us navigate the world. But as we grow, this armor can become restrictive, blocking the flow of who we truly are.

Invite participants to close their eyes, take a deep breath to calm their nervous systems, and connect to a part of themselves that once kept them safe but is now creating resistance to flow.

Ask them to scan their bodies, notice where this part is felt, and internally say to this part, “I love you, I am listening.” Have them open their eyes and, while still grounded, journal responses to the following questions:

• What is your positive intention? What are you keeping me safe from?

• What do you need me to know?

• How can I make you feel safe?

Encourage participants to share their reflections with the group if they feel comfortable.

“My experience is what I agree to attend to. Only those items which I notice shape my mind—without selective interest, experience is utter chaos. Interest alone gives accent and emphasis, light and shade, background and foreground—an intelligible perspective, in a word.”

William James

Introduce this section with the question, “What do you think the phrase ‘energy goes where attention flows’ means?” Engage participants by eliciting their thoughts and diving deeper into how this concept affects daily life.

Discuss the threats to our attention—emails, notifications, social media, and how these distractions keep us from facing the discomfort that allows self-awareness and growth. Ask participants if they find their attention frequently pulled in different directions, such as watching a movie while on their phone.

Illustrate that between this constant stream of information and our conscious awareness stands our “gatekeeper”—attention. When overwhelmed, this gatekeeper struggles to filter relevant information, and unwanted influences slip into our consciousness. Social media comparisons, news anxiety, and email pressures divert our attention, just as junk food fills our diet.

Explain Mihaly Csikszentmihalyi’s concept that the brain can process only 126 bits of information per second. While this seems substantial, a third of this capacity can be consumed by an ordinary conversation. Over a lifetime, this “attention budget” is finite, making it crucial to spend it wisely.

Consider using a metaphor to make this concept tangible, such as a container filled with marbles or sweets representing the limited “budget” of attention. If resources allow, play the Skoda “Attention Test” ad to illustrate the limits of attention: [Skoda Car Advert](https://www.youtube.com/watch?v=rhSDYG6ISEg).

The Flow Journal System helps us use our attention intentionally by adding “value”; guiding our focus toward where we want our energy to flow. Based on imagery scripting—an evidence-based technique used by elite athletes—this practice allows us to imagine and plan the ideal day, identifying cues that signal progress toward our goals. This morning exercise maximizes our attentional budget.

How to Practice

Scripting is like writing the movie script for your ideal day, with you as the main character.

Practiced after setting daily priorities, you engage your senses to imagine what you’ll see, hear, and feel as your day unfolds. Creating these feedback cues allows you to filter out distractions and focus on what’s essential.

1. Invite the group to think of a specific activity after the session, such as cooking dinner, and to imagine how they’d like to feel—perhaps mindful and relaxed. What will they see, hear, and feel during this activity?

Example: “I see myself entering the kitchen calmly, lighting candles, playing music, and switching my phone to airplane mode. I feel present and grateful for the ingredients as I cook, immersing myself in the process.”

2. Ask participants to write their own script for after this session and, at the end of the day, reflect on any insights.

Tips for Scripting:

1. Practice immediately after setting priorities.

2. Write out a script of your ideal day, focusing on how you want to feel and what you want to notice.

3. Use positive language (e.g., “I feel calm and confident” rather than “I don’t feel anxious”).

4. Use empowering words to describe your state (e.g., confident, relaxed, centered).

5. Experiment with script length; you might focus on a specific part of the day or the entire day.

6. After finishing, take three deep breaths, read through the script, and place it beside your bed as a visual reminder for nightly reflection.

Home practice for the next week introduced.